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 todays WOD

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TheHouDeani

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Location : Houston, Texas

PostSubject: Re: todays WOD   Wed Jan 12, 2011 9:23 pm

3 mile run at 70% effort. took about 25 minutes

10 minutes of good stretching

then...

max ring pushups in 10 minutes

no rest
then directly into...

max pullups in 10 minutes
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TheHouDeani

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PostSubject: Re: todays WOD   Sun Jan 16, 2011 6:32 pm

15 min AMRAP of:

250m row
20 pushups

got 6 rounds

cash out: 3x 1 min max wide grip behind the back pullups
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TheHouDeani

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PostSubject: Re: todays WOD   Mon Jan 17, 2011 9:56 pm

warm up:
100 jumping jacks
3x20 arm circles(small, medium, big, forwards, backwards)
leaning tricep stretch

WOD:

for time...

25 weighted pullups(35lbs)
25 weighted dips(35lbs)
25 each leg weighted lunges(35lbs)

50 bw pullups
50 bw dips
50 bw lunges(50 each leg)

100 rows
100 pushups
100 squat jumps
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Jan 19, 2011 10:33 pm

YESTERDAY:

50-40-30-20-10 reps of:

-mountain climbers
-airborne heismans

cash out:

3x
10 pullups with different grips
10 pike press pushups


TODAY:

3 mile run for time
-i got 22 minutes, 25 seconds...need to get it to 21:00 or below

cash out:
3x max L-sit pullups
3x max dips
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Jan 21, 2011 5:25 am

did 2 rounds of crossfit "DT" at the crossfit gym already on thursday morning, so i did some chest/back supersets at night just in my apartment. this is what it was...

1 min MAX PIKE PRESS(looks like this-http://www.youtube.com/watch?v=AYDO-3XjW54)
1 min MAX PARALLEL PULLUPS
1 min REST

1 min MAX DIAMONDS
1 min MAX CLOSE GRIP PULLUPS(not chins)
1 min REST

1 min MAX WIDE GRIP CHINUPS
1 min MAX WIDE PUSHUPS
1 min REST

1 min MAX CHAIR DIPS
1 min MAX LOWER BACK PULSE UPS(lying on your stomach)
1 min REST

i repeated that twice, then did a cash out of side star planks
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TheHouDeani

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PostSubject: Re: todays WOD   Sat Jan 22, 2011 4:13 am

warm up:
1 mile run
100 jumping jacks

wod:

5 min AMRAP of:

5 shoulder press
5 upright row

then...

5 min AMRAP of:

5 dips
5 wide pullups

got 14 rounds combined from both amraps

cash out:
side star planks
front plank
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TheHouDeani

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PostSubject: Re: todays WOD   Sat Jan 22, 2011 4:35 pm

so today i did a long(1 hr 30 min) workout today cuz its the weekend

30 min warm up:

1.5 mile run
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20

WOD:

5 rounds for time of:

7 HSPU
11 Burpees

time- 8:47

cash out:

max pullups in one hang
max rows without dropping
repeat that 3x
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TheHouDeani

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PostSubject: Re: todays WOD   Mon Jan 24, 2011 4:29 pm

warm up:
ROM drills
50 double unders

WOD:

5 rounds for time of:

400m run
15 upright rows
20 burpees

my friend got 23:11, i got 21:03

cash out:

50 atomic situps
100 good morning
150 flutters(2-count)
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Jan 26, 2011 1:57 am

In the morning:

1 min max PIKE PRESS
1 min max dragonflag hip raises
1 min REST

1 min max DIAMONDS(with weight vest)
1 min max L-SIT
1 min REST

1 min max CHAIR DIPS(with weight vest)
1 min max FLUTTERKICKS(ankle weights)
1 min REST


In the afternoon:

warm up:
50 double unders
50 burpees

WOD:

20 min AMRAP of:

max pullups in one hang(once you drop you have to run)
400m run

*score is number of pullups

-i got 107

cash out:
max dips without dropping
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Jan 26, 2011 7:44 pm

in the morning:
with 20lb weight vest:
x5
5 pullups
10 pushups
*just a warm up for the day



in the afternoon
warm up:

1/2 mile run
ROM drills
hip swivel kicks


WOD:

15 min AMRAP of:

5 phorm pullups
10 one-arm pushups(5 per arm)
15 air squats

*got 8 rounds on this one...wanted a few more than that


cash out:

3x30 sec side star plank
10-8-6-4-4 soldier pullups
max flutterkicks
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TheHouDeani

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PostSubject: Re: todays WOD   Sun Jan 30, 2011 8:15 pm

yesterday i did the tough mudder in austin, tx. it was 10 miles of insane-ness. check it out

http://toughmudder.com/
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Tim

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Location : Loughborough, UK

PostSubject: Re: todays WOD   Sun Jan 30, 2011 8:54 pm

weird, the UK had tough guy today, same sort of thing, but I think it might be a bit shorter.

The run's absolutely nuts though, well done for doing it Smile
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TheHouDeani

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PostSubject: Re: todays WOD   Sun Jan 30, 2011 9:28 pm

Tim wrote:
weird, the UK had tough guy today, same sort of thing, but I think it might be a bit shorter.

The run's absolutely nuts though, well done for doing it Smile

yeah that tough guy event looks really similar. the toughmudder was designed by british SAF guys, maybe that why. btw man you're doin some serious work on your log posts, keep it up
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Tim

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PostSubject: Re: todays WOD   Mon Jan 31, 2011 8:26 pm

TheHouDeani wrote:
Tim wrote:
weird, the UK had tough guy today, same sort of thing, but I think it might be a bit shorter.

The run's absolutely nuts though, well done for doing it Smile

yeah that tough guy event looks really similar. the toughmudder was designed by british SAF guys, maybe that why. btw man you're doin some serious work on your log posts, keep it up

Might well be!

And cheers mate Smile i'll try!
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Mdrop

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Age : 27
Location : Collegeville, PA and Miami Beach, FL

PostSubject: Re: todays WOD   Mon Jan 31, 2011 10:27 pm

FUuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuk u did it????

1 congrats and
2 im doing it in august. How was ur experience? DId u need alot of endurance?
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TheHouDeani

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PostSubject: Re: todays WOD   Mon Jan 31, 2011 11:21 pm

Mdrop wrote:
FUuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuk u did it????

1 congrats and
2 im doing it in august. How was ur experience? DId u need alot of endurance?

dude it was BAD-A**!!!!! worth every penny
you don't need too much endurance, because there is an obstacle every half mile so you get to rest...but dont be fooled, 10 miles is a long way. i was cramping pretty bad the final mile.

p.s. bro where are you doing it at? i didn't find an event in august

http://toughmudder.com/events/
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Mdrop

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PostSubject: Re: todays WOD   Tue Feb 01, 2011 2:14 am

Dyslexia ma bad. October homie. Team Nattitude.
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Feb 02, 2011 1:53 am

yesterday i did murph:

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

took me 54:20

today:

in the morning:
3x max pullup and hip pushups

in the afternoon:
crossfit "grace"

cash out:
2000m row

went home, did more pullups, call it a day
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TheHouDeani

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PostSubject: Re: todays WOD   Thu Feb 03, 2011 2:59 am

this morning:

5x10 of:
jumping jacks
jumping lunges
airborne heismans
mountain climbers

just a little warm up to start the day



in the afternoon:

warm up:
1.5 mile run
100 arm circles(forwards and backwards)

WOD:

max effort pike press
max effort pullups(switch grips throughout workout)
rest

max dips
max rows
rest

max flutters
max good morning darlings

^repeated the above 5 times^

cash out:
1/2 mile run
max pushups in 5 min
max pullup burnout reps in 5 min
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Feb 04, 2011 3:48 am

warm up:
100 jumping jacks
100 arm circles(forwards and backwards)

WOD:

5 minutes of max pullups

no rest

5 minutes of max diamonds with 20lb vest on

no rest

5 min max flutterkicks with ankleweights on

no rest

5 min max squats with 20lb vest on
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Feb 04, 2011 9:16 pm

warm up:
deadlift 10-8-6-5-5
ROM stretches

WOD:

25 pullups
50 deadlifts(185lbs)
50 pushups
50 weightvest walking lunges(45lbs)
50 dragonflags
50 burpees
25 pullups


cash out:

3x
max weighted dips(20lb vest)

straight into...

max weighted rows(20lb vest)

^last set i take the weight vest off and BURN OUT^
hurts so good
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TheHouDeani

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PostSubject: Re: todays WOD   Sun Feb 06, 2011 4:30 am

WOD
4 sets for time of:

25 rows
25 burpees


cash out:

20-15-10-5 of:

close grip pushups with 20lb weight vest
4 count flutterkicks
good morning darlings

then...

3x
max pullups(on last rep i hold the L with arms until failure)
max pike press(aka beast pushups)
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TheHouDeani

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PostSubject: Re: todays WOD   Mon Feb 07, 2011 10:30 pm

in the morning:
2 mile run



in the afternoon:

Warm Up:
ROM drills
5 min of double unders
500m row

WOD:

3 rounds for time of:

400m run
21 dumbbell swings
12 pullups

time- 11:22

cash out:

3x
max L-sit on parallettes
straight into..
max reps tru pushups(tru pushup is where hands and feet are up on parallette)

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TheHouDeani

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PostSubject: Re: todays WOD   Wed Feb 09, 2011 11:53 pm

YESTERDAY...

in the morning...

10 sets of 5 pulls/10 pushups with 20lb vest on
bike 14 miles to and from class


in the afternoon...

500 two-count flutters for time
*everytime my feet dropped i did 5 HSPU

cash out:

max ONE HAND ROWS
straight into...

max PULLUPS
straight into...

max PIKE PRESS
straight into...

max PUSHUPS
^REPEATED THAT 5 TIMES^




TODAY....

warm up:
ROM drills

WOD:
5 rounds of 3 min max effort, 1 min rest, of::

3 burpee-pullups
6 pushups
9 air squat

*rounds each time were 6-4-4-5-5

CASH OUT:

chipper: 15 weighted dips, 50 pullups, 800m farmers walk, 100 good morning darlings

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TheHouDeani

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PostSubject: Re: todays WOD   Thu Feb 24, 2011 1:17 am

I've been out for 1 1/2 weeks cuz the flu...
i lost a lot of strength but its good to back

<ON MONDAY>

did some strength work with this:

on the minute for 15 minutes
3 deadlift
3 front squats

<ON TUESDAY>

200 mountain climbers(1-count)
50 atomic situps
100 mountain climbers
100 atomic situps
50 mountain climbers
200 atomic situps

time- 20:10

<TODAY>

crossfit filthy fifty

50 box jumps
50 pullups
50 kb swings(sub dips)
50 walking lunge
50 knees to elbows
50 push press(sub pushups)
50 superman back ext
50 wallball shots(sub 2-count mountain climbers)
50 burpees
50 double unders

hardest. workout. ever.

time was 39 minutes
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